Winter 2019 - Week 5 (11/30/2019)


Saturday @ 7:15 am - Shelter Island to Hilton Bayfront Hotel

  • Meet: Shelter Island / Fishing Pier,
  • Map: Shelter Island to Hilton Bayfront, 6.75mi One Way - CLICK   
  • Coffee Hour - Social: Jennings House Cafe, 1018 Rosecrans Street, San Diego, CA 92106  After our run, we will head over to Jennings House Cafe for Coffee Hour which is located 1 ½ miles from the Shelter Island Fishing Pier


Social Events:    Click  

Articles:   Click

Schedule: Click  

Discounts: Click



 Hi everyone! 

Get ready everyone for an awesome long run this weekend. You will note that our Saturday runs are going to start getting a little longer and are one of the most important runs in our training program. We will be taking off from Shelter Island and running around the big bay heading in the direction of downtown. This is always a great course and looking forward to seeing everyone out there. 

Rain, We don't stop running just because of some rain. 

I have already started getting messages about what do we do if it rains and the answer is simple we run in it. Since I have been coaching we have only canceled two runs. One was due to fire because there were particles in the air and the other was because of lightning. Races never cancel because of weather so we try to never cancel our training runs because of it.

 We will be running Saturday Rain or Shine. 

San Diego Run For The Hungry, Father Joe's and all the other Turkey Trots.

It was great to see everyone out and about on Thanksgiving morning getting in their runs. Love seeing Black Flag representing.  

Results for the 10K

Just a reminder you will want to look at your finishing time for the 'timed 10K' and put it into the pace calculator. See all the details here.  

You will be referencing this information in the new future. 

Holiday Social / Ugly Sweater Party

All the details for the upcoming Holiday Social can be found at the attached link.  (CLICK)

This is an open event so please feel free to invite out a friend out.

Please confirm if you are going:


Event:  Black Flag Running Club - Holiday Social and Ugly Sweater Party 

Date:   Saturday, December 14th, 2019

Time:  7:15 pm

Location:  Trailerpark After Dark 

                (835 Fith Ave San Diego CA 92101

Details:  Bring a friend and wear an ugly sweater.  

Notes on the Training Schedule, Intermediate Runners

You may have noticed I put a small range in the recommended miles.  For instance, below, I have 7-9 miles for the long run this Saturday.  The recommended mileage is 8. (right in the middle, which is the goal) If you are on a more gradual build, coming off an injury or sickness, then doing 7 is okay.  If you are well trained and feeling good, but you don't want to follow the PR Chaser's schedule by pushing it to 9, you’ll be okay. This can be applied to some of your other runs.

PR Chasers - Tempo Run

We’re doing a Tempo Run this week!  If you want to know how fast you should be running, plug your 10k time from last weekend into the McMillan Calculator ( and click the training paces tab in the upper right. Your range will be listed under Tempo Run. For example; if you ran a 48:00 10k last weekend (7:43/mi) your tempo range should be 7:41-7:59/mi. You might also want to look over this weeks article   Click

Feeling Sick, Vacation, Missing Runs?

Don’t worry. Keep your head up and know that...YES, you can miss runs up to 2 weeks before having negative effects.  Keep your eyes peeled for an “informational post” regarding this subject.

This Week’s Training

We are in week 5 of the training program.  This is a BIG week for many as we enter into Phase 2 of the training cycles.  This is where the mileage starts to pick up for everyone.  Specific training notes are:

PR Chaser's will continue with tempo and strong runs.  Overall mileage increases are: Intermediate weekly mileage will go from 17-18 to 23-25, and PR Chaser's will go from 25-26 to 30-35 miles.       

  • Run/Walkers – Intervals go up for the Carlsbad half marathon training group (12 week group) to 2/3 and 3/7.  This means A group now transitions to more running than walking.  For the San Diego half marathon training group (20 wk group) you are staying on 2/3 and 4/6 for one more week.  One last time . . . most new interval runners walk too slow and run too fast during their intervals - and it will become more important now.
  • Intermediate Runners – Tuesday and Thursday runs will bump up to 5 miles. Saturday’s long run will be the longest at 7-9 miles.  Still though, keep all of your runs solid, but Easy in nature.  If you have to take a walk break every once in awhile, that’s still fine!
  • PR Chasers – Overall weekly mileage is up again and getting more Specialty runs in.  Tuesday will be a continuous TEMPO Run while Saturday’s long run will be the first “LSD + LT” run which we’ll explain in more detail at each of the runs.

Upcoming Group Runs & Clinics

Below are the run maps and the group run locations.  At the very bottom of this post are detailed instructions on the meeting locations.

Saturday @ 7:15 am - Shelter Island to Hilton Bayfront Hotel

Enjoy the water's edge and Marina District along Shelter Island all the way to downtown, through Seaport Village and towards the Hilton Bayfront Hotel to your turnaround point.  Add on Ash Street + 6th ave for a hill, or add-on Harbor Island for flat mileage.

o  Add-on: Fast Harbor Island, 3.25mi -

o   Add-on: Hilly Ash & 6th St Hill, 3.5mi -

As Always

We'll usually arrive 15-20 minutes before each group run to make ourselves available for questions, tips, whatever.  We also plan to stay afterward for as long as it takes to do the same.  This means I'll be at Tuesday runs around 5:45 PM and the Saturday runs at 7:15 AM.

Please let us know if you have questions.

Ciao for now!

Coach Aaron



Detailed Meeting Locations

This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)

Shelter Island, Shoreline Park / Fishing Pier

1720 Shelter Island Dr, San Diego, CA 92101

Will meet in the SW end of the fishing pier parking lot, which is about 1/2 way down the Island (heading South).  Please refrain from parking along the West side of the parking lot near the Pier & Store.

*This is a public fishing pier and park which is busy in the early weekend mornings, and we simply cannot take over the entire place.  There is PLENTY OF PARKING along the entire lot of Shelter Island.  Please walk some if you have to.  It may even warm you up :)